{"id":1428,"date":"2022-03-10T16:59:00","date_gmt":"2022-03-10T16:59:00","guid":{"rendered":"https:\/\/naardic.no\/?p=1428"},"modified":"2025-12-30T11:49:13","modified_gmt":"2025-12-30T11:49:13","slug":"styrketrening-for-eldre","status":"publish","type":"post","link":"https:\/\/naardic.no\/en\/2022\/03\/10\/styrketrening-for-eldre\/","title":{"rendered":"Passer styrketrening for alle aldersgrupper?"},"content":{"rendered":"\n

Er du under oppfatning av at styrketrening ikke er hensiktsmessig etterhvert som man kommer litt oppi \u00e5rene? Det stemmer d\u00e5rlig overens med tilgjengelig litteratur. Faktisk er det mye som tyder p\u00e5 at du f\u00e5r bedre effekt av styrketrening ved \u00f8kende alder s\u00e5 det er aldri for sent \u00e5 bli mer aktiv!

Sarkopeni, eller aldersrelatert tap av muskelmasse og styrke, p\u00e5virker oss alle n\u00e5r vi blir eldre og generelt ser vi at muskelstyrken reduseres med cirka 15 prosent per ti\u00e5r mellom 50-70 og 30 prosent etter fylte 70 \u00e5r [1]. Tap av muskelmasse er ofte ikke s\u00e5 merkbart i hverdagen f\u00f8r vi kommer under en kritisk grense (illustrert under) – da f\u00e5r det plutselig stor betydning siden muskelstyrken er s\u00e5 betydelig svekket at det g\u00e5r utover daglige gj\u00f8rem\u00e5l og innskrenker friheten til \u00e5 bevege seg som f\u00f8r.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

(Styrketrening \u2013 i teori og praksis. Oslo: Gyldendal Undervisning, 2010)<\/p>\n\n\n\n

Heldigvis er det dokumentert at det er mulig \u00e5 styrke kroppen v\u00e5r uavhengig av alder og reversere denne prosessen!<\/p>\n\n\n\n



(Styrketrening \u2013 i teori og praksis. Oslo: Gyldendal Undervisning, 2010)<\/p>\n\n\n\n

Som grafen over illustrerer er blant de viktigste fordelene at det b\u00e5de vedlikeholder og bedrer funksjonsniv\u00e5et slik at vi kan gjennomf\u00f8re aktiviteter som er en viktig del av hverdagen for mange.I tillegg til \u00f8kt funksjonsniv\u00e5 medf\u00f8rer det en rekke andre helsegevinster som mindre muskel- og skjelettplager, h\u00f8yere beinmineraltetthet (som forebygger beinskj\u00f8rhet og brudd ved fall), \u00f8kt muskelstyrke og bedre livskvalitet. If\u00f8\u0142ge the American Heart Association er styrketrening den viktigste treningsformen for eldre [2].<\/p>\n\n\n\n

Fiatarone (1994) gjennomf\u00f8rte en studie p\u00e5 eldre i aldersgruppen 72-98 (87 snitt) \u00e5r med styrke\u00f8velser tre ganger per uke i 45 minutter over en ti ukers periode. Blant funn ble det dokumentert en \u00f8kning i spontan fysisk aktivitet, ganghastighet \u00f8kte med 13 % og muskelstyrken med 113%. Flere deltakere rapporterte ogs\u00e5 at de kunne slutte \u00e5 bruke stokk og bedret evne til \u00e5 g\u00e5 opp trapper og komme seg opp av stol. Det er gjort lignende funn p\u00e5 tvers av flere studier. En meta-analyse gjennomf\u00f8rt av Hortobagyi og kolleger (2015) fant en gjennomsnittlig \u00f8kning i ganghastighet p\u00e5 10 % av 1146 friske eldre over 65 \u00e5r [3].<\/p>\n\n\n\n

Hvordan b\u00f8r jeg trene?<\/strong><\/p>\n\n\n\n

Helsedirektoratet anbefaler \u00e5 gj\u00f8re flerledds\u00f8velser som stimulerer store muskelgrupper (ogs\u00e5 kalt \u201cbase\u00f8velser\u201d) to eller flere ganger per uke med tung belastning. Dersom en har nedsatt mobilitet eller er ust\u00f8 anbefales det \u00e5 legge til noen balanse\u00f8velser og gjennomf\u00f8re minst tre ganger per uke [4]. De fleste studiene er gjennomf\u00f8rt med h\u00f8y belastning (>80% 1 RM) men det er ogs\u00e5 fullt mulig \u00e5 gjennomf\u00f8re effektiv trening hjemme eller utend\u00f8rs. En g\u00e5tur med rask gange kan eksempelvis v\u00e6re tilstrekkelig. Digitalt trening kan ogs\u00e5 v\u00e6re et fint alternativ som kan gjennomf\u00f8res hjemme uten \u00e5 melde seg til treningsstudio.<\/p>\n\n\n\n

Selv om det ikke er rapportert alvorlige skader eller komplikasjoner i relevant litteratur er det lurt \u00e5 ta hensyn til funksjonsniv\u00e5 og starte med fokus p\u00e5 teknisk utf\u00f8relse.<\/p>\n\n\n\n

En annen god nyhet er at vi f\u00e5r st\u00f8rst helsegevinst ved \u00e5 g\u00e5 fra helt inaktiv til \u00e5 trene litt (2-3 ganger per uke) [5]. Det er med andre ord en god investering i egen helse \u00e5 begynne \u00e5 trene uavhengig av bakgrunn og alder.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n


Vi kan oppsummere med at vi med \u00f8kende alder f\u00e5r lavere beinmineraltetthet, mister muskelmasse og styrke og at styrketrening b\u00e5de forebygger og reverserer disse endringene. Det kan derfor bidra til \u00e5 opprettholde et h\u00f8yt funksjonsniv\u00e5 og god helse livet ut!<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Er du under oppfatning av at styrketrening ikke er hensiktsmessig etterhvert som man kommer litt oppi \u00e5rene? Det stemmer d\u00e5rlig […]<\/p>\n","protected":false},"author":10,"featured_media":1429,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[16],"tags":[],"class_list":["post-1428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-styrketrening"],"yoast_head":"\nStyrketrening er viktig for eldre<\/title>\n<meta name=\"description\" content=\"Styrketrening er enda viktigere for deg som er over 50, enn for unge mennesker. 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